*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 3 Hang Snatch

Warm-up as needed. Goal here is more capacity work and cycling. Build loading as deemed fit, but given the volume and short time periods the expectation isn’t to work super heavy. For more proficient lifters, you might be looking to get to around 80% of your 1RM. All reps are full Squat.

1b) 11:00 – 21:00 – Every 1:00 x 10 sets: 2 Hang Clean + 1 Split Jerk

Same guidelines as above apply here.

2) 3 rounds of – 3 minute AMRAP – 1 minute Rest:

15 Toes-to-bar 

30 Lateral Bar Hops

15 Thrusters 95/65

30 Lateral Bar Hops

Perform this piece as a pick-up where you leave off when you start each 3 minute block.

Extra Work:

3) False Grip Ring Row: 4 sets of 12

Rest 90-120 seconds between sets. Load as deemed fit. Put your feet on a box if able.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Ultra Processed Foods – Great read HERE if you care about what you put in your body and your long term health.